I like to make a batch of this nutritious soup at the beginning of the week and then save it in the fridge so I can heat it up at a moments notice; my lunch, a quick healthy meal for the kids with toasted sandwiches or as a starter when friends come over for a meal. This recipe is packed with protein and iron rich ingredients, and very easy to make, as everything is roughly chopped, then simmered in the vegetable stock before being blended. 

Prep time: 10 minutes

Cooking time: 15 minutes 

Gluten Free, Vegan Option

Ingredients

3 tablespoons olive oil

1 medium carrot, roughly chopped

1 courgette, ends trimmed and roughly chopped

1 medium leek, peeled and roughly chopped

1 medium onion, peeled and roughly chopped

1 400g tin white beans, liquid drained away

700ml vegetable stock

large handful (50g grams) baby spinach, washed well (or I sometimes use watercress for a stronger flavour)

seasoning to taste, sea salt and black pepper

1 or 2 tablespoons soya cream or plain yoghurt (optional)

Method

• Heat the olive oil in a medium large saucepan, then add the roughly chopped onions, leek, carrot and courgette and allow to sauté for a minute.

• Stir in the drained white beans and pour over the vegetable stock.

• Bring the soup to a simmer, place the lid on to cover and leave to cook for 10 minutes.

• Then add the frozen peas and simmer for a further 5 minutes.

• Turn off the heat, stir in the spinach or watercress and using a stick blender, blend the soup until it’s smooth.

• Stir in soya cream or plain yoghurt if using and season to taste before serving.